Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS Cooked Frozen Young Cowpeas

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Cooked Frozen Young Cowpeas: 75.8g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Cooked Frozen Young Cowpeas ?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Frozen Young Cowpeas	25%	4%	71%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	4.66% 3.38g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	12.8% 4.85g	38g per day for Men 19-50 years
Protein	13% 7.36g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.34% 3.03μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	3.73% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.7μg	26.7% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.08% 0.97mg	2.2% 1.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.2% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Frozen Young Cowpeas	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	15.5% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	30% 2.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	9% 38mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.8% 110mg	13.2% 92mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	8.36% 284mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	0.25% 3.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	9.78% 1.08mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.35% 50g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Cooked Frozen Young Cowpeas Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Cooked Frozen Young Cowpeas ?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Cooked Frozen Young Cowpeas :

• 100 kcal of Boiled and Drained Frozen Young Cowpeas contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Young Cowpeas provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Young Cowpeas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Cooked Frozen Young Cowpeas :

• 100 calories of Boiled California Red Kidney Beans have 3.1 times more Calcium, 1.7 times more Copper and 1.5 times more Iron than Cooked Frozen Young Cowpeas .
• While 100 kcal of Boiled and Drained Frozen Young Cowpeas contain 2.3 times more Manganese, 2.7 times more Selenium and 1.6 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Young Cowpeas contain similar levels of Magnesium, Phosphorus and Potassium per 100 calories.
• 100 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium
• 100 calories of Cooked Frozen Young Cowpeas lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled California Red Kidney Beans have 1.5 times more Fiber than Cooked Frozen Young Cowpeas .
• While 100 kcal of Boiled and Drained Frozen Young Cowpeas contain 3.4 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Young Cowpeas offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Young Cowpeas provide inadequate amounts of Omega 6 in 100 calories.